Find out exactly how much protein you need — whether you're on a GLP-1 medication or not — and get personalized meal plans and recipes tailored to your body, age, and goals.
Based on your body, goals, and whether you're on medication — backed by clinical research.
| Meal | Allocation | Calories | Protein (g) |
|---|
This is a suggested allocation of protein across your meals — but you can vary it to fit your schedule. Use the sliders above to adjust each meal's share. What matters most is hitting your daily total, not the exact split.
GLP-1 medications cause rapid weight loss — but up to 40% of that weight can come from muscle, not fat. Protein is the primary nutritional lever for preserving lean mass. Without enough protein, you lose the muscle that keeps your metabolism high, your bones strong, and your body functional.
The STEP trials showed that semaglutide users lost an average of 15-17% body weight, but lean mass accounted for 25-40% of total weight lost depending on whether exercise and nutrition were optimized. Participants who combined the medication with high protein intake and resistance training lost primarily fat.
FitMate's AI analyzes every meal photo and your coach tracks your protein in real time — so you actually hit your target, not just know it.
Get Started →Get the latest research on weight loss, GLP-1, and sustainable eating habits — no fluff.
